CrossFit Martha's Vineyard

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:

Option 1:
5 Rounds
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Front Squats

*directly into*

1 mile run

Option 2:
5 Rounds
30 Air Squats
20/15 Calorie Row
10 DB Clean & Jerks (each)

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:

Option 1:
A. Every 1:30 x 7
3-Position Power Snatch + 3 Overhead Squats

B. 15 min AMRAP
15 Box Jump Overs
12 Power Snatches (95/65)
9 Pull-Ups

Option 2:
20 min AMRAP
12 Alternating Arm DB Bench (2 dbs, 1 arm benches at a time, rest is at the top)
24 Bench Leg Lifts
12 Banded Lat Pull (video)
24 Jumping Lunges 

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:
Option 1:
20 min AMRAP
200m Run
30 DB SH2OH (2 db's, pick your poison!)
30 Anchored Sit-Ups
3 Rope Climbs

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle thru emom

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:

Option 1:
Every 5:00 x 5
30/25 Calorie Row
50 Double-Unders
5 Deadlifts 
*build in weight every round*
*suggestion: 185/125, 205/145, 225/165, 250/175, 275/185*

Option 2:
3 Rounds NFT
15 Right Plank Pulls (video)
15 Left Plank Pulls
30 Bicycle Crunches

-into-

75 Sumo Deadlifts @1111

*pace controlled, maximum glute contraction,
wide stance, toes out, idea is volume accumulation not speed*

-into-

3 Rounds
15/12 Calorie Bike
50 Double-Unders (50 Seal Jacks video)  

WOD:
Option 1:
2 Rounds, resting 2 mins between rounds
5 min Clock
600m Run
Max Push-Ups

*directly into*

2 Rounds, resting 2 mins between rounds
5 min Clock
600m Run
Max Air Squats

Option 2:
26 min AMRAP
200m Run
10 Hanging Straight LEg Raises (video)
20 Deadbug w/ medball (video)
10 Copenhagen Hip Adductors (each side, video) 
20/15 Calorie Row

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:

Option 1:
Every 5:00 x 5
25/17 Calorie Bike
20 Russian Swings
10 Burpee Box Jump Overs 

*choose your KB weight*
*mod BBJO's to 20 Step Overs*

Option 2:
A. 8 Rounds for Load
8 KB Front Squats
20m Farmer's Carry

*This is a fun challenge! Pick the heaviest weight you can 
handle without putting the kbs down for the duration of 8 rounds*

B. 3 Sets
8 KB or Barbell Hip Thrusts @2112
15-30 second Barbell Hip Thrust Isometric Hold (video)

C. Optional:
3 min Row 
*nasal breathing only*

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:
Option 1:
Teams of 2
2 Rounds 
500/400m Row 
30 Power Snatches (95/65)
30/20 Calorie Bike
30 Toes2Bar
400m Run
30 Thrusters 
*one person working at a time*
*all reps, meters, cals etc split*

Option 2:
7 Rounds
1 min Strict Pull-Ups
1 min Push-Ups
1 min Wallballs (sub is bear hug Medball squats..not sit-ups)
1 min Rest 

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:

Option 1:
A. 4 sets
3 Position Clean + 1 Jerk
@ 75-85% of 1 rep max
(3 positions will be high hang, mid thigh, below knee)

B. 12 min AMRAP
20 Double-Unders, 1 Power Clean (155/105)
20 Double-Unders, 2 Power Cleans
*double-under number stays the same but add 1 rep every round to power cleans*

Option 2:
5 Rounds
20 Single KB Clean + Bottoms Up Press (total, 30/20)(video)
20 Banded Chest Press  (video)
20 KB Step Ups
200m Run

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:

Option 1:
EMOM x 25
1st min: Battle Ropes 
2nd min: Jumping Lunges (mod to regular walking or reverse lunges)
3rd min: Side Plank
4th min: Side Plank
5th min: Bear Hug Sandbag Squats 

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle thru emom

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:

Option 1:
A. 4 Sets
9 Deadlifts @ 21X1
+ 6 Romanian Deadlifts @ 4011

-use KB or barbell - 
1st number is always eccentric (down)
2nd number pause
3rd number concentric (up)
4th pause

So on DL you start with the 3rd number 
example 9 Deadlifts @ 21X1 would mean X (explode) up, pause 1 second at top, 2 second descent,1 second pause before next rep
6 Romainian DL @ 4011 - 1 second up, 1 second pause at top, 4 second descent, no pause before next rep

B. 12 min AMRAP
6 Push Press
12 Toes2Bar
18/12 Calorie Row

Option 2:
3 Rounds
200' Farmer's Carry (50's/35's)
20 DB Bench
20/15 Calorie Bike
200' DB Front Rack Carry
20 DB Deadlifts